Rye vs. Millet — In-Depth Nutrition Comparison
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The main differences between rye and millet
- Millet contains less manganese, fiber, phosphorus, vitamin B5, iron, selenium, copper, vitamin B3, vitamin B1, and zinc than rye.
- Daily need coverage for manganese for rye is 100% higher.
- Millet has 15 times less selenium than rye. Rye has 13.9µg of selenium, while millet has 0.9µg.
- Millet has a higher glycemic index than rye.
Food types used in this article are Rye grain and Millet, cooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +722.6% |
| Contains more IronIron | +317.5% |
| Contains more CopperCopper | +128% |
| Contains more ZincZinc | +191.2% |
| Contains more PhosphorusPhosphorus | +232% |
| Contains more ManganeseManganese | +847.4% |
| Contains more SeleniumSelenium | +1444.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4150% |
| Contains more Vitamin B1Vitamin B1 | +198.1% |
| Contains more Vitamin B2Vitamin B2 | +206.1% |
| Contains more Vitamin B3Vitamin B3 | +221.1% |
| Contains more Vitamin B5Vitamin B5 | +751.5% |
| Contains more Vitamin B6Vitamin B6 | +172.2% |
| Contains more Vitamin KVitamin K | +1866.7% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +171.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.272mg | 100% |
| Fiber | 15.1g | 1.3g | 55% |
| Phosphorus | 332mg | 100mg | 33% |
| Vitamin B5 | 1.456mg | 0.171mg | 26% |
| Iron | 2.63mg | 0.63mg | 25% |
| Selenium | 13.9µg | 0.9µg | 24% |
| Copper | 0.367mg | 0.161mg | 23% |
| Vitamin B3 | 4.27mg | 1.33mg | 18% |
| Vitamin B1 | 0.316mg | 0.106mg | 18% |
| Carbs | 75.86g | 23.67g | 17% |
| Magnesium | 110mg | 44mg | 16% |
| Zinc | 2.65mg | 0.91mg | 16% |
| Vitamin B6 | 0.294mg | 0.108mg | 14% |
| Protein | 10.34g | 3.51g | 14% |
| Vitamin B2 | 0.251mg | 0.082mg | 13% |
| Potassium | 510mg | 62mg | 13% |
| Calories | 338kcal | 119kcal | 11% |
| Vitamin E | 0.85mg | 0.02mg | 6% |
| Vitamin K | 5.9µg | 0.3µg | 5% |
| Folate | 38µg | 19µg | 5% |
| Choline | 30.4mg | 11.2mg | 3% |
| Polyunsaturated fat | 0.767g | 0.508g | 2% |
| Calcium | 24mg | 3mg | 2% |
| Fats | 1.63g | 1g | 1% |
| Net carbs | 60.76g | 22.37g | N/A |
| Sugar | 0.98g | 0.13g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.197g | 0.172g | 0% |
| Monounsaturated fat | 0.208g | 0.184g | 0% |
| Tryptophan | 0.108mg | 0.038mg | 0% |
| Threonine | 0.289mg | 0.113mg | 0% |
| Isoleucine | 0.208mg | 0.148mg | 0% |
| Leucine | 0.563mg | 0.446mg | 0% |
| Lysine | 0.286mg | 0.067mg | 0% |
| Methionine | 0.153mg | 0.07mg | 0% |
| Phenylalanine | 0.435mg | 0.185mg | 0% |
| Valine | 0.317mg | 0.184mg | 0% |
| Histidine | 0.189mg | 0.075mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +194.6% |
| Contains more FatsFats | +63% |
| Contains more CarbsCarbs | +220.5% |
| Contains more OtherOther | +282.9% |
| Contains more WaterWater | +573.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +13% |
| Contains more Poly. FatPolyunsaturated fat | +51% |
| Contains less Sat. FatSaturated fat | -12.7% |
